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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Training Discussion Board
 Biceps workout
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| Author | Topic: Biceps workout | ||
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Amateur Bodybuilder 
Posts: 177 |
Have any of you bros ever tried to do an exercise called 3 x 7? Basically you do a 21 reps per set, 7 reps from the bottom to the middle position, 7 reps from the middle to the top and 7 reps the whole move. Man! My bicepses were on fire! 3 days after and my bi's are still sore. Also what is your favorite biceps exercise and workout routine? My bi's are much weaker than tri's and I am trying as hell to bring them in balance. [This message has been edited by media (edited September 02, 2000).]     | ||
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Amateur Bodybuilder
Posts: 103 |
I'm not a pro but have tried 21's. I feel they are more of a cutting excercise. | ||
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Amateur Bodybuilder
Posts: 60 |
Bro, I throw this exercise in every now and then. It really does give you a great pump. But be careful not to include it every time you do biceps, and for a little variation, try doing two sets of "21s" at the end of your biceps workout: one set hammer-style, and one set with your arm supinated (regular style). Man, you talk about PUMP ! | ||
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Amateur Bodybuilder
Posts: 54 |
21s are awesome! I do them once evry 6 to 8 weeks because they are so demanding on the muscle you are training. I hit my biceps hard the rest of the time as well but I really shock them when I throuw in 4 sets of 21s. Even though I only do 21s once every 6 to 8 weeks, they are my all time favorite bicep exercise! Since doing 21s, I've more than doubled my strength on them, starting with only a 35 pound bar to now doing 21s with 80lbs. I do 21s on other exercises as well like the tricep pushdown, the bench press, and the millitary press. ------------------------------------- Train.........................(S)mart | ||
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Amateur Bodybuilder
Posts: 166 |
I haven't tried these before but they sound cool...i might try them. Thanx for the info.  | ||
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Amateur Bodybuilder
Posts: 187 |
Bump,,, ------------------  |
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posted September 02, 2000 07:19 AM